CSCS Practice Questions - Program
Design
Answer Review
You answered 20 out of 39 questions correctly.
1. An athlete with a low back injury has been cleared by the athletic training staff
to participate in strength and conditioning activities during the tissue repair phase.
Which of the following exercises is MOST appropriate?
Your answer: Lunges - Correct
2. A strength and conditioning professional is adding this exercise to an athlete’s
program to increase muscular power. Which of the following intensities would
best describe this activity?
Your answer: High - Incorrect
Correct answer is: Moderate
3. An athlete is including this exercise in a compound set. Which of the following
exercises should precede this exercise?
Your answer: crunches - Incorrect
Correct answer is: front squat
4. This exercise is MOST appropriate to improve which of the following?
Your answer: rebounding a basketball - Correct
5. This exercise should be included in a mesocycle for a collegiate basketball
player to emphasize which of the following?
Your answer: power - Incorrect
Correct answer is: strength
6. A strength and conditioning professional is designing a reconditioning program
for an athlete who has undergone physical therapy after ACL reconstruction
surgery. The athletic trainer indicates that joint movement is CONTRAINDICATED.
Which of the following types of exercise is MOST appropriate?
Your answer: isometric - Correct
7. Which of the following sequences is the MOST appropriate?
Your answer: power clean, bench press, back squat, pull-up - Correct
8. Which of the following exercises requires the longest recovery time after a
training session if performed using 90% of 1RM?
Your answer: bench press - Incorrect
Correct answer is: front squat
9. Which of the following are the MOST sport-specific exercises for a sprinter?
Your answer: lunges and one arm dumbbell row - Correct
10. A strongman competitor is performing a standing barbell shoulder press using
a load of 85% of his 1RM. Approximately how many repetitions can he expect to
perform?
Your answer: 6 - Correct
11. Which of the following factors should be determined FIRST when designing a
training program for a rugby team?
Your answer: sport season - Incorrect
Correct answer is: metabolic demands
12. A baseball pitcher has an elbow flexion to elbow extension strength ratio of
1:3. Which of the following exercises should be added to his program?
Your answer: biceps curl - Correct
13. Which of the following is a structural exercise that requires free weights to be
performed?
Your answer: bench press - Incorrect
Correct answer is: power clean
14. An athlete is performing three sets of the bench press exercise. What is the
volume load of the workout shown below?
SET 1 SET 2 SET 3
load reps load reps load reps
100 lb 6 115 lb 4 125 lb 2
(45 kg) (52 kg) (57 kg)
Your answer: 1310 lb (594 kg) - Correct
15. An American collegiate rugby player is participating in a pre-season strength
and conditioning program. He is transitioning between phases in his program.
Phase A Phase B
Sets Repetitions %1RM Sets Repetitions %1RM
3-6 6-12 65-80 3-6 4-6 80-90
Which of the following BEST describes the change in phases?
Your answer: hypertrophy to basic strength - Correct
16. An athlete is scheduled to perform 12 repetitions on the incline bench press
exercise. Which of the following percentages of his 1RM is MOST appropriate to
assign?
Your answer: 75% - Incorrect
Correct answer is: 65%
17. Which of the following protocols is MOST appropriate to develop maximal
strength?
Repetitions Sets
A. 6 4
B. 8 4
C. 10 3
Your answer: A - Correct
18. A strength and conditioning professional is working with an athletic trainer to
recondition a cross-country runner following an ankle injury. During which of the
following phases is it appropriate to introduce rotations on a wobble board?
Your answer: remodeling - Incorrect
Correct answer is: repair
19. Which of the following is the MOST appropriate order when rest periods need
to be minimized and training time is limited?
Your answer: hang clean, push jerk, front squat, incline bench press - Correct
20. Which of the following is the MOST appropriate to include in the
strength/power phase for a collegiate soccer goalie?
Your answer: deadlift with 95% of the 1RM for 5 sets of 2 repetitions - Incorrect
Correct answer is: push press with 85% of 1RM for 3 sets of 3 repetitions
21. A 30-year old male athlete has a resting heart rate of 60 bpm. He wants to
work at 80% to 90% of his maximal heart rate. Using the percentage of maximal
heart rate method, what is his target heart rate range?
Your answer: 164-177 bpm - Incorrect
Correct answer is: 152-171 bpm
22. A volleyball player needs to increase his multiple-effort power. Which of the
following protocols is MOST appropriate for him to use while performing the power
clean exercise?
Load Goal
(% 1RM) repetitions
A. 70 8
B. 80 4
C. 90 2
Your answer: A - Incorrect
Correct answer is: B
23. The goal of the hypertrophy/endurance phase of the preparatory period is to
increase
Your answer: fat free mass. - Correct
24. A high school baseball player is in the middle of the competition period. A
game has been rescheduled due to inclement weather. Adjustments to his strength
training program will affect which of the following?
Your answer: macrocycle - Incorrect
Correct answer is: microcycle
25. An athlete is using interval training to increase the capacity of the oxidative
energy system. Which of the following work-to-rest ratios is MOST appropriate?
Your answer: 1:1 - Correct
26. A 40-year-old female athlete has a resting heart rate of 80 bpm. She wants to
exercise at an intensity of 60%. What is her target heart rate using the Karvonen
method?
Your answer: 108 beats per minute - Incorrect
Correct answer is: 140 beats per minute
27. A high school cross-country runner wants to improve her speed-endurance.
Which of the following types of training is MOST appropriate?
Your answer: interval - Correct
28. A volleyball player is in a pre-season preparatory period and currently
performing a resistance training program at a moderate intensity 4 times per
week. Which of the following modifications is MOST appropriate when progressing
to an in-season training program?
Intensity Frequency
A. increase increase
B. decrease increase
C. increase decrease
Your answer: C - Correct
29. Which of the following is the MOST appropriate to include in the hypertrophy
phase for a professional basketball player?
Your answer: front squat with 65% of the 1RM for 4 sets of 12 repetitions - Correct
30. A collegiate softball player is participating is transitioning between phases in
the current macrocycle.
Phase A Phase B
Sets Repetitions %1RM Sets Repetitions %1RM
1-3 1-3 90 2-5 3-6 85
Which of the following BEST describes the change in phases?
Your answer: strength/power to peaking - Incorrect
Correct answer is: peaking to maintenance
31. An athlete has recurring hamstring injuries. He currently performs the
following exercises:
Back Squat
Bench Press
Dumbbell lunge
Pull-ups
Step-up
Seated row
Which of the following exercise should be included in the athlete's
program?
Your answer: leg press - Incorrect
Correct answer is: stiff-leg deadlift
32. A basketball player needs to increase his muscular strength. Which of the
following protocols is MOST appropriate for him to use while performing the
deadlift exercise?
Load Goal Sets
(%1RM) repetitions
A. 80 8 3
B. 90 4 4
C. 95 5 3
Your answer: C - Incorrect
Correct answer is: B
33. A male Judo athlete (60-kg weight class) is in the muscular power phase of a
strength and conditioning program. Which of the following exercise programs is
the MOST appropriate for the week of competition?
OPTION A OPTION B OPTION C
EXERCISE SETS REPS % SETS REPS % SETS REPS %
1RM 1RM 1RM
Power 1 3 70% 3 3 80% 3 5 75%
Clean 4
2 75% 3 1 85% 4 2 85%
Back Squat 1 10 75% 2 3 85% 4 4 88%
2 10 80% 1 2 90% 1 3 93%
Bench 2 10 70% 3 4 90% 5 5 35%
press
2 10 60% 2 2 95%
Lat 3 10 70% 4 3 90% 5 4 65%
pulldown
Glute-ham 3 8 3 6 3 6
raise
Hanging 3 10 3 10 3 10
leg raises
Foam roll As needed As needed
Stretch As needed As needed
Your answer: Option B - Incorrect
Correct answer is: Option A
34. A male collegiate weightlifter is 6 ft (183 cm) tall and weighs 230 lb (104 kg).
He is in the hypertrophy phase of a strength and conditioning program. Which of
the following exercise programs is the MOST appropriate?
OPTION A OPTION B OPTION C
EXERCISE SETS REPS % SETS REPS % SETS REPS %
1RM 1RM 1RM
Power 1 3 70% 3 3 80% 3 5 75%
Clean 4
2 75% 3 1 85% 4 2 85%
Back Squat 1 10 75% 2 3 85% 4 4 88%
2 10 80% 1 2 90% 1 3 93%
Bench 2 10 70% 3 4 90% 5 5 35%
press
2 10 60% 2 2 95%
Lat 3 10 70% 4 3 90% 5 4 65%
pulldown
Glute-ham 3 8 3 6 3 6
raise
Hanging 3 10 3 10 3 10
leg raises
Foam roll As needed As needed
Stretch As needed As needed
Your answer: Option A - Correct
35. A female collegiate basketball forward (front court) player is in-season. She is
5 ft 8 in. (173 cm) and weighs 140 lb (64 kg). She needs to maintain her strength
and power levels attained during the pre-season. Which of the following programs
is MOST appropriate?
OPTION A OPTION B OPTION C
EXERCISE SETS REPS % SETS REPS % SETS REPS %
1RM 1RM 1RM
Hang 1 3 85% 1 8 75% 1 10 75%
Power
Clean
1
Front Squat 5 90% 2 8 70% 1 10 65%
1
Push Press 5 85% 2 8 65% 2 8 55%
1
Lying 10 90% 1 12 90% 1 8 75%
Triceps
Extension
Glute-ham 3 6 - 3 8 - 3 10 -
raise
Crunches 2 25 - 2 50 - 3 5 -
Your answer: Option A - Correct
36. A professional rugby player has just completed the competitive season. Which
of the following programs is MOST appropriate to transition into an active rest
period?
Deadlift Back Squat Pull-ups DB overhead DB carry
Press
Sets 3 3 4 3 2
Reps 5 10 8 10 50 yd (46
m)
Load 70% 1RM 60% 1RM 40 lb (18 75% 3RM 50 lb (23
kg) vest kg) each
hand
B
Squat Push-ups Reclined Rows Pull-ups Jogging
Sets 3 2 2 3 --
Reps 10 20 15 6 --
Load bodyweight bodyweight bodyweight bodyweight 10 min
Snatch Push Press Front Squat Sled Pushes Front Plank
Sets 3 4 3 2 2
Reps 3 3 4 40 yd (37 m) 45 sec
Load 50% 1RM 70% 1RM 65% 1RM 75 lb
Your answer: Option B - Correct
37. An elite-level shot-putter is in the peaking phase of a strength and
conditioning program. Which of the following is MOST appropriate for the week
before competition?
Push press Front squat Deadlift Bench press Lat pulldown
Sets 3 4 3 3 3
Reps 2 1 2 2 8
Load 95% 1RM 95% 1RM 93% 1RM 95% 1RM 80% 1RM
Barbell Back squat Hex bar Incline Pull-ups
shoulder deadlift bench press
press
Sets 4 5 4 3 4
Reps 8 6 10 8 7
Load 95% 3RM 85% 1RM 70% 1RM 80% 1RM bodyweight
Clean and DB shoulder Front squat Handstand Mountain
jerk press push-ups climbers
Sets 3 5 4 2 2
Reps 8 7 3 3 15
Load 70% 1RM 75% 1RM 85% 1RM bodyweight
Your answer: Option A - Correct
38. A professional American football player is in the strength phase of a strength
and conditioning program. Which of the following programs is MOST appropriate?
DB snatch Push Front Bench Stiff-leg Seated Barbell
jerk squat press deadlift row step-up
Sets 4 4 3 4 3 3 4
Reps 8 10 12 8 6 10 8
Load 70% 1RM 75% 65% 1RM 80% 1RM 75% 1RM 60% 1RM 65% 1RM
1RM
Hex Bar Shoulder Split Incline Pull- Reclined Box jump-up
deadlift press squat bench ups rows
press
Sets 2 3 3 3 3 3 2
Reps 3 2 3 3 5 8 8
Load 90% 93% 1RM 90% 95% 50 lb bodyweight bodyweight
1RM 1RM 1RM (23
kg)
vest
Deadlift Shoulder Back Bench Barbell Bent- Seated
press squat press step-up over calf raise
barbell
row
Sets 4 3 4 3 4 4 3
Reps 6 5 6 5 8 6 10
Load 85% 1RM 85% 1RM 85% 80% 85% 1RM 75% 1RM 80% 1RM
1RM 1RM
Your answer: Option B - Incorrect
Correct answer is: Option C
39. A male collegiate volleyball player is in the power phase of a strength and
conditioning program. Which of the following programs is MOST appropriate?
Snatch Push Front Bench Leg Seated Depth jumps
jerk squat press (knee) row
curl
Sets 3 4 3 4 3 3 4
Reps 2 3 8 8 8 10 10
Load 95% 1RM 85% 80% 80% 75% 1RM 60% 1RM bodyweight
1RM 1RM 1RM
B
Hang Push Front Incline Jump squat Reclined row Lat
power press squat bench pulldown
clean press
Sets 4 4 4 3 3 3 3
Reps 3 4 3 5 6 10 12
Load 80% 75% 90% 85% bodyweight bodyweight 65% 1RM
1RM 1RM 1RM 1RM
High Shoulder Goblet Bench Barbell Bent- Standing
pull press squat press step-up over calf raise
barbell
row
Sets 4 3 4 3 4 3 3
Reps 10 5 10 5 8 8 10
Load 70% 85% 1RM 70% 80% 80% 1RM 75% 1RM 80% 1RM
1RM 1RM 1RM
Your answer: Option A - Incorrect
Correct answer is: Option B
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